QUESTION:
I am a widow with four young kids. I home school and work full time, though part time from home. I never had weight issues until these past 5 years when I had some surgeries and then a hysterectomy last March. I'm finding it hard to exercise since I am exhausted all the time and to eat the way I want to eat. My foods are simpler and mostly vegetarian. My kids eat meat so cooking is interesting. Any suggestions on getting an energy boost to push me to take a walk! Not looking for pills - I understand losing weight is eating less and moving more! No miracles, just something to combat my tiredness.ANSWER:
Kudos to you for all you do—it’s no wonder you feel tired all the time! But you likely can overcome this, at least most of the time, by eating regularly and consistently. Planning ahead to have moderate sized meals and snacks every few hours is one of the best ways to prevent your body from starving, keep your blood sugar levels steady, and keep you energized to do all you do. Take a look at your schedule and plan meals and snack times for yourself (and eat with your children when possible since having family meals is a great way to connect, spend quality time together, and eat more nutritiously). After you’ve planned meals and snacks, make it a point to include some foods that are rich in protein and carbohydate (especially those high in fiber) each time you eat. Protein and fiber are a dynamic duo that fills you up and help you meet your nutrient needs. Examples of protein-rich foods include low fat yogurt or skim milk; nuts, seeds, or nut butters; fish, lean beef, or skinless white meat chicken or turkey (if you, in fact, eat any of these); beans and peas; or soy milk, tofu, or other soy foods. High fiber carbohydrate-rich foods include whole grain breads, crackers, and cereals; whole wheat pasta; brown and wild rice; vegetables (especially beans); and fresh fruit. Finally, eat to the point at which you’re comfortable, and not full. Eating too much at one meal is more likely to make you want to rest on the couch rather than go for a walk. As you employ these strategies and fit more exercise into your day, I think you’ll notice you’ll have more energy. Please let us know how it goes!
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